Tagine-Style Beef and Rice
Tagine-Style Beef and Rice by Canadian Beef
This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per Serving | - |
| cal | 402 |
| pro | 24 g |
| total fat | 14 g |
| carb | 47 g |
| iron | 27 |
| zinc | 54 |
| vit C | 105 |
Transport yourself to sunny Morocco tonight with bright flavours and exotic scents of this dish. For a simple next-day salad, just add a splash of berry or balsamic vinaigrette salad dressing and a handful of diced fresh veggies to any leftovers. If you use long grain rice, cooking time can be reduced to 20 minutes. Each serving is an excellent source of iron and vitamin C.
Ingredients
- 2 tsp vegetable oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 lb Canadian Extra Lean Ground beef round
- 3/4 tsp ground allspice
- 3/4 tsp cinnamon
- 1 cup brown rice
- 2 cups sodium-reduced chicken broth
- 1 sweet red pepper, diced
- 1 sweet yellow pepper, diced
- 1 cup dried fruit, apricots or currants or cranberries
- 3 tbsp minced fresh mint
- 2 tbsp fresh lemon juice
- 1/2 cup raw sunflower seeds
Preparation
1. Heat oil over medium heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add beef; cook, breaking up with wooden spoon, until browned, about 5 minutes. Drain, if desired.
2. Stir in allspice, cinnamon, rice and chicken broth; bring to boil. Cover and simmer until liquid is absorbed and rice is tender, about 40 minutes.
3. Remove from heat. Stir in sweet pepper, dried fruit, mint and lemon juice. Top each serving with sunflower seeds.
*Other options: Lean/Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef
Source : The Beef Information Centre
- Keywords : Main Course; Moroccan; Skillet; One-Pot; Ground beef; Rice; Red pepper; Yellow Peppers; Gluten-free; Lactose-free;
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